Notes
LMLS and 2 mi w/u logged separately
0.5 miles to warm back up after break, then 8 miles Alternations: 0.5 mi @ 8.7-9.1 mph / 0.5 mi @ 8.0-8.1 mph
This was a really good first attempt at an Alternations workout. I gradually progressed the Fast portions from MP to a little bit faster (6:35 pace) by the end. The Slower portions were 7:34 to 7:30 pace, which seemed to be enough for decent recovery today. I'd like to improve this to 7:10 pace or better (8.4 mph). On the fast segments, I'd like to be able to start out at 9.1 mph and keep it there the whole workout, maybe getting up to 12 miles worth in a few weeks. That would be 6:35/7:10, which would be MP +/- 17 seconds.
Training Plan Entry
Interval
11 mi
7K total:
6 x 1200m @ ~6:40 pace, with 3-4 min jogs